Introduction
Many of us are looking for milk alternatives due to health reasons and other reasons. These alternative milks also offer the same health benefits as animal-based dairy products.
People suffer from intestinal disorders like irritable bowel syndrome, Crohn’s disease, and Celiac disease when consuming milk-based dairy products. Additionally, people are moving towards vegan foods and low-cholesterol diets, which increases the necessity to produce more plant-based foods.
Plant-based products like coconut, almond, and soy milk can help satisfy the nutrient content. Animal-based products like goat milk can be a good alternative for people with allergies. However, each type of milk has its own advantages and disadvantages. Depending on health and taste preferences, people can choose milk alternatives.
Likewise, plant-based milk products like almond and soy milk can also be a great alternative to these animal-based dairy products. Additionally, they are free from lactose and help to digest the milk easily. They are also a good source of calcium and potassium. The blog will brief you about the health benefits of almond and soy milk.
How to make soy and almond milk?
Soy milk is made from soybeans. It can also be thickened to improve consistency depending on the individual’s taste and preference. Soy milk is a great source of potassium and is fortified with other vitamins like A, B 12 and calcium.
Additionally, soy milk contains high monounsaturated and polyunsaturated fat compared to saturated fats making it a healthy option. They are cholesterol free and contain vegan properties making them easy to digest for people with digestive disorders.
- Soak 2-3 cups of soybeans overnight.
- Drain the soaked water or store the water in a separate container.
- Grind the soaked soybeans by adding water at frequent intervals.
- Grind them until they become a smooth paste.
- Add the soybean paste to the water that was drained from the nut.
- Boil it for at least 10 minutes and give it a stir at frequent intervals.
- After a few minutes, remove from heat and allow it to cool.
- Store in a clean vessel for 2-3 days.
Nut milk, like almond milk, is a key source of vitamins, fibre, antioxidants and protein. They contain high levels of monounsaturated fatty acids, which aid weight loss and ideal weight management.
- Take a handful of almonds and soak them overnight.
- Drain the almonds and grind them with adding water.
- Make them into a smooth paste and sieve using a muslin-lined cloth.
- After filtering out the liquid squeeze the cloth to remove the liquid fully.
- Store the milk in a clean container in the refrigerator for about 3-4 days.
1. Lower Cholesterol
Almond milk can be a great alternative to reduce cholesterol levels as they contain polyunsaturated fatty acids. Healthy fats help reduce bad cholesterol and maintain the body’s cells. Almonds are good for heart health, so almond milk can be great for people with heart diseases.
Soy milk contains meagre calories, and a cup serving will have only 2 grams of fat. The milk is from a plant source, so the milk contains no cholesterol and only a negligible amount of saturated fat.
2. Help with Weight Loss
Almond contains fat and is high in calories. However, almond milk is low in calories. Almond milk can be consumed without causing a gain in weight and is also rich in nutrients.
Unsweetened almond milk can be great weight watchers. Many brands are promoting sweetened almond milk. Look for brands that have unsweetened almond milk. The milk can be used to make coffee and tea. Almond milk contains 50% fewer calories than cow’s milk, making it optimal for weight loss.
One cup of unsweetened soy milk contains 80 calories making it a perfect low-calorie drink. It is also a great source of protein, making it nutrient dense. The protein in soy milk creates a feeling of fullness and helps maintain muscle mass. Among plant-based milk, soy milk is rich in protein and also contains the essential amino acid making it ideal for weight loss.
3. Improve Bone Health
Soy milk can be an excellent option for women, especially for those above the age of 30 and experiencing menopause. As women age, the hormone oestrogen production reduces. As a result, the thinning of bones occurs. This can lead to frequent fractures and osteoporosis. Consumption of soy milk can help strengthen the bones.
Cow’s milk is an excellent source of calcium, and almond milk cannot offer the same amount of calcium as dairy milk can give. However, there are many brands that enrich almond milk with this nutrient, which may contain about 37% of the calcium of daily need.
So, people with digestive disorders can use almond milk as a great source of calcium. Regular consumption can help reduce the risk of osteoporosis and strengthen bones.
4. Reduce Cancer Risk
Dairy alternatives like soy and almond milk can reduce the risk of developing certain types of cancer. There are studies that states almond milk suppressed the growth of cancer in prostate cells.
According to research, soy milk can reduce the risk of cancer like gastric, prostate and breast cancer. Soy contains phytoestrogens, a plant version of oestrogen.
Additionally, moderate consumption of soy milk is safe for even patients diagnosed with cancer. However, additional research is required to support the statement. If you have any doubts consult your doctor before consuming these foods.
5. Lower Blood Pressure
Soy milk contains isoflavonoids, proteins and other components that can reduce blood pressure. Clinical trials were conducted in people with mild to moderate hypertension. Subjects were able to benefit from moderate consumption of soy milk. In people with severe hypertension, the consumption did not cause change or did not cause any major change.
Almond milk is low in saturated fat and calories. It also contains omega-3 fatty acids that reduce the risk of high blood pressure.
6. Improve Heart Health
Almond milk can be a well-balanced meal and reduces the risk of heart disease. Scientists state that almonds are high in good fats and the reason for being good for the heart. Almond milk contains 1% oil by weight and 90% of unsaturated fats, making it ideal for reducing the risk of heart disease. According to research, almonds contain vitamin E and healthy fats that can benefit heart health.
Soy milk is good for the heart and also contains blood pressure-lowering effects. Randomised controlled trials were carried out in a group of 15 people with one or more heart diseases. The study concluded that there was a significant reduction in systolic and diastolic blood pressure.
7. Improve Skin Health
Soy contains important nutrients like antioxidants that play an important role in keeping the skin healthy and reducing the rate of skin ageing. Soy milk can also help with the wrinkles and dullness of skin and creates smooth and supple skin. Soy also contains vitamin E, which helps renew the dead cells and moisturises the skin. Soy milk helps flush out free radicals from the body and gives a radiant glow to the skin.
Almond milk contains vitamins C, E and B6 that keep the skin naturally hydrated and soft. It also contains other nutrients like calcium, magnesium and zinc that work best with blemishes and dark spots. It also lightens and brightens the skin.
8. Improve Digestion
Almond milk is rich in fibre that aids digestion. It also reduces other digestive system problems like constipation and keeps it healthy.
Almond milk also promotes the growth of good bacteria in the gut, which keeps the digestive system healthy. This also aids digestion and fights other illnesses related to the digestive system. Additionally, people with digestive disorders can consume alternatives to dairy milk, which will make the digestion process easy.
Soy milk is considered a good alternative to dairy products and reduces bowel irritation and inflammation. Gut bacteria can utilise the nutrients from the soy and alter the composition of gut flora favourably. However, soy milk should be consumed in moderate quantities as soy milk contains digestion inhibitors that can prevent the absorption of nutrients like zinc and iron.
9. Lower Risk of Diabetes
Almond milk can be suitable for people with diabetes. People with diabetes should choose unsweetened almond milk, as they are low in carbohydrates. Almond milk is high in protein that does not cause a spike in blood glucose levels when consumed. Almond milk is low in carbs and high in protein, making it suitable for people with diabetes and also reduces the risk of diabetes.
Soy milk reduces blood glucose levels. It also improves insulin sensitivity and reduce the risk of diabetes. The isoflavones present in soy milk reduces the risk of diabetes and it can be consumed regularly.
10. Strengthen the immune system
Soy milk contains antioxidants and vitamin C that helps to strengthen the immune system. It is also a great source of omega-3, soy protein and anti-inflammatory properties that regulate the immune system.
According to a review published in the journal Frontiers in Pharmacology, the anti-inflammatory property of soy milk reduces the risk of getting affected with chronic diseases.
Almond milk contains important nutrients and vitamins like vitamin A, D and E, which boosts the immune system. It also contains B vitamins that hasten the healing process. Additionally, there are studies that support almond milk is rich in vitamin E, which lowers the risk of cognitive diseases like Alzheimer’s disease. It also fights against the free radicals that can cause negative effects on the body.
Conclusion
Almond and soy milk are rich in nutrients, low in calories and dairy-free. It also contains minerals and vitamins like vitamins E and C, magnesium, zinc and calcium. So, they can be a good alternative for people with digestive disorders like Celiac disease and irritable bowel syndrome.
Also, keep in mind to choose unsweetened soy and almond milk to reap the full benefits. They are also low in calories, which aids weight loss and helps in weight management.
FAQs
What are the health benefits of soy milk?
What are the health benefits of almond milk?
Is soy milk a good alternative to cow's milk for people with lactose intolerance?
Is soy milk a good source of calcium?
How to make almond milk at home?
1. Take a hand full of almonds and soak them overnight.
2. Remove the skin of the almonds and grind them in a blender.
3. Blend them until soft by adding water in frequent intervals.
4. Strain the mixture using a cheesecloth and store the almond milk in a clean vessel and refrigerate it.
